Sweet Potato Casserole Recipes Made Healthy with Stevia

Crafting Delicious and Nutritious Sweet Potato Casserole Using Stevia

Sweet potato casserole is a beloved side dish, especially during the holiday season. Typically loaded with sugar, butter, and marshmallows, classic sweet potato casserole recipes are far from healthy. However, with some simple ingredient swaps like using stevia instead of sugar, you can give this comforting dish a nutritious makeover perfect for any time of year.

Benefits of Sweet Potatoes

Sweet potatoes are nutritional powerhouses, packed with vitamins, minerals, and disease-fighting antioxidants. Just some of the perks you get from adding more sweet potato to your diet include:

• Excellent source of vitamin A and C
• Rich in manganese and potassium
• High in antioxidant beta carotene
• Full of fiber to support digestion
• Help regulate blood sugar

When combined with protein-rich nuts, dairy, or plant-based foods and sweetened naturally with stevia, sweet potato casserole becomes a wholesome, satisfying meal for any time of day.

Stevia as a Sweetener

Traditional sweet potato casserole recipes call for large amounts of granulated white sugar or corn syrup to add sweetness. However, these simple sugars spike blood glucose rapidly. This leads to energy crashes and cravings soon after eating.

Extracted from the stevia leaf, stevia sweeteners provide the experience of sweet taste without negatively impacting blood sugar levels. Available in liquid and powder forms, stevia makes an ideal natural sugar substitute for people with diabetes or those looking to reduce sugar intake.

Ways to Use Stevia

When swapping stevia for sugar in sweet potato casserole recipes, keep these tips in mind:

• Use stevia extract liquifies or powders, not whole leaf stevia
• Start with a little stevia, adding more to reach desired sweetness
• Combine stevia with spices like cinnamon, nutmeg, ginger
• Mix stevia with maple syrup or molasses for complexity
• Look for stevia blends with inulin for fiber benefits

Crafting Sweet Potato Casserole Step-By-Step

Ready to start preparing sweet potato casserole using stevia? Follow these simple steps for the perfect tasty and healthy dish.

Prep the Sweet Potatoes

First, gather 4-5 medium sweet potatoes, scrubbed clean. Poke holes over the surface using a fork. Place directly on oven rack or on a baking sheet lined with parchment paper.

Bake at 450F for 45-60 minutes until very fork tender all the way through. The natural sugars will caramelize and intensify in flavor.

Once cooked, allow to cool slightly before scooping flesh away from skins into a large mixing bowl. Discard skins or save for another use.

Prepare Remaining Filling Ingredients

While sweet potatoes bake, prep remaining filling ingredients like:

• 14 cup maple syrup or brown sugar
• 14 cup melted coconut oil or butter
• 1 tbsp stevia powder plus more to taste
• 1 tsp cinnamon
• 12 tsp nutmeg
• 12 tsp ginger
• 12 tsp salt
• 1 egg
• 12 cup heavy cream or milk of choice

Mix Filling

In the bowl with the cooked sweet potatoes, thoroughly mix in remaining filling ingredients until fully incorporated.

Taste test a small spoonful. Add more stevia, spices, or salt if desired to reach preferred sweetness and flavor.

Transfer Filling to Baking Dish

Spread sweet potato filling evenly into a greased 8x8 or 9x9 inch baking dish. Smooth top with a spatula for even heating and crisping.

If you want a crunchy topping, scatter 12 to 1 cup of crushed pecans, toasted coconut flakes, crushed gluten free crackers, or pumpkin seeds over the top. Dot with a few pats of butter.

Bake Sweet Potato Casserole

Bake casserole at 375F for 25-35 minutes until sides are bubbling and top becomes lightly browned. If adding a topping, keep an eye on it to prevent burning.

Allow to cool 5-10 minutes before serving. This gives time for interior to finish setting up.

Serve sweet potato casserole topped with whipped cream or vanilla Greek yogurt if desired.

Alternative Sweet Potato Casserole Ideas

The basic method above makes a simple yet delicious sweet potato casserole using stevia. But you can take this classic comfort food in many flavorful directions. Consider blending in or topping with:

Nuts and Seeds

For crunch and plant-based protein, stir in or sprinkle on:

• Chopped walnuts
• Sliced almonds
• Crushed pecans
• Whole roasted pepitas
• Sesame seeds
• Flax meal
• Hemp hearts

Dried Fruit

Try mixing in antioxidant-rich dried fruits like:

• Chopped dates
• Golden raisins
• Dried tart cherries
• Cranberries
• Apricots
• Prunes

Warm Spices

Amp up flavor and aroma using extra:

• Cinnamon
• Nutmeg
• Ginger
• Allspice
• Cloves
• Cardamom

Herbs

Complement sweetness with a touch of:

• Chopped sage
• Minced rosemary
• Dried thyme
• Oregano
• Chopped parsley

Serving Ideas

This versatile stevia sweetened sweet potato casserole makes a great:

• Holiday side dish
• Healthy potluck contribution
• Weekday breakfast baked oatmeal
• Meal prep component
• Portable snack
• Dairy and gluten free alternative
• Vegan option using plant-based milk and butter

So skip the heavy classic sweet potato casserole this year. Embrace these better-for-you recipes made nutritious with fiber-full sweet potatoes, protein-packed nuts and seeds, and a touch of stevia sweetness instead!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.